Author Archive for Tim Short

Wild Turkey 5 mile Race

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Tim Short
on November 17, 2008
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Can you believe that it’s almost Thanksgiving time? What a year it has been for Wicked! It seems like just the other day we were preparing for our very first Wicked Frosty Four road race and now we are well into the planning stages for the Second Annual Wicked Frosty Four. But let’s not get ahead of ourselves, there are plenty of good races to be found before the end of the year. Case in point, The Wild Turkey 5 Miler!

The Wild Turkey 5 Miler has become a Thanksgiving Day tradition for many runners in and around Salem. I’ve run this race twice now since moving to the area and it has become bigger and better each year. The 2008 edition of this classic race should not disappoint either. Along with the usual good vibe and excellent amenities, this year’s Wild Turkey race will have a special bonus. For those of you out there in Wicked running land who have ran in and completed the various Salem Race Series races, you know that this is the final race of the series. With the completion of the inaugural race series, runners will receive a fleece jacket! The series started all the way back in January with the Wicked Frosty Four and had runners racing on a golf course in March (one of the more difficult races in the area) and going the distance in the Salem Half Marathon. Runners also had their speed tested in the Derby Street Mile.

If you are not apart of the Salem Road Race Series, the Wild Turkey 5 miler also happens to be apart of  Wicked’s own race series. This will be the last race of the year for the series.  Be sure to check the updated standings over in the Grand Prix section of the website.  Let’s have a Wicked big turn out and support our favorite race director, Doug Bollen, who does an amazing job with this race! Below you will find information about the race and ways to register for the race, if you haven’t already.

Thanksgiving Day, November, 27th 2008 at 8am
Entry fee: $20 pre-race day & $24 on race day
Register Early: Awesome Long Sleeve Brooks Technical Shirts for first 750 entrants!
Location: Boys and Girls Club, 13 Hawthorne Blvd., Salem, MA
Information: Salem Park, Recreation & Community Services (978) 744-0180
Email: dbollen@salem.com

Apply online

Link to mail in application

Link to Wicked Grand Prix results

 

 

“Ask the Running Expert”

Published
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Tim Short
on November 14, 2008
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How do I taper before a big race?

The purpose of the taper is to bring out a quicker performance by allowing the athlete to recover and sharpen fitness. Typically, runners can expect a .3-5% betterment in performance with a taper and most runners report feeling physically and psychological better after going through a tapering period. Unfortunately, a decrease in volume without an increase in intensity/speed can lead to detraining.

Tapers vary depending on the distance of the competition. Total volume can decrease by up to 85% of original training. With low mileage training, a 20-30% reduction in volume is fine.

3-5k- 1 week taper

8k-10k- 2 week taper

Half marathon/marathon- 3 week taper

I will use my friend Danny C. as an example. Leading up to his 1hr plus PR in the marathon (3:17), he would regularly run long intervals and long threshold runs for workouts, as well as one long run during the week. Before the marathon, he cut back his long run to 10 miles, and his final workouts were short but intense—mile at race pace, plus 400s at a quicker pace.

The number one mistake I see people make in racing is essentially stopping all training the week(s) before the competition. The week before a race, you want to decrease the total volume and get in a light, quick workout about 4 days before the event. Another mistake I see is taking the day before a race off. This can lead to a feeling of staleness and stiffness during the event. It’s much better to take 2 days before the race off and then the day before, run an easy 15minutes.

The number two mistake I see is trying to cram in training in the last 1-3 weeks before the marathon/competition. Although I mentioned you shouldn’t completely rest, you also shouldn’t get in extra workouts or high intensity lactate workouts. Your goal during this period is not to increase fitness, it is to bring out the fitness that you have.

-Jen

Keep the questions coming!

Jen Toomey regularly coaches programs for Salem Park Recreation and Community Services. She is a track and field coach and a certified USA Weightlifting Coach (Olympic lifts).  She has been running for 15 years

 

2008 Race for All Ages 5k

Published
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Tim Short
on November 8, 2008
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A view of the finish line before the 400 or so runners come in 

Another weekend, another busy time for members of the Wicked Running Club. As Wicked as grown, members of the club have been spotted all over the country. Well this weekend is no different. While a strong force of Wicked runners take on Stone Cat, a small contingent headed down to Wakefield for 7th Annual running of the Run For All Ages, hosted by the New England 65+ Runner’s Club. 

Beth & Doug looking Wicked good after the race  

Runners ran around Lake Quannapowitt, which is the same course used for the weekly Wednesday night 5k runs. It’s a flat and fast course that gives runners a chance to get a nice fall 5k PR. Representing Wicked at the Race For All ages were the trio of Anni Rose Willis, Beth O’ Grady and Doug Bollen. And boy did they represent. Anni, know for her incredible speed was the second overall female. Beth O’ Grady ran strong and captured 1st place in her age group. And Doug Bollen also a very had a solid run. Times will be posted as soon as they are up on coolrunning.com Great job to the trio of Wicked runners!  

 

Tim Short, Doug Bollen, Beth O’ Grady, and Anni Rose Willis do a quick pose for the camera

 

 

Members of Wicked meet the Mayor of Salem

Published
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Tim Short
on November 8, 2008
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Mike and Jen Toomey with Salem Mayor Kim Driscoll

Looks like Wicked may have a new friend in Salem. On Friday November 7th, Mike and Jen Toomey met with Mayor Kim Driscoll to talk about the upcoming trip out to Lake Placid, NY. As many of you know the City of Salem Park & Rec Department along with Toomey Sports will be sponsoring The Lake Placid Half & Full Marathon Trip. The Toomeys also received some much-deserved congratulations from the Mayor for being Wicked’s 100th and 101st members. Mayor Driscoll was also presented with a Wicked Running Club t-shirt. Does this mean we will see the Mayor running with Wicked on Saturday mornings?? Well the only way to find that out is to be at Forest River Park every morning at 8am!

 

“Ask the Running Expert”

Published
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Tim Short
on November 6, 2008
in "Ask the Running Expert" and Uncategorized
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The bug has hit-after running 4 half-marathons and maintaining 20-25 miles on average a week, I have signed up for my first marathon in May, 2009.  With this 7 months away, I have lots of time but also want to be sure and not lose what I have gained up to this point My goal is to finish the marathon strong and smiling.  What training plans do you recommend and what key steps do you have for avoiding injury?  Any good training books or programs that you recommend?  (I usually use Runner’s World’s moderate plans.)

Most coaches recommend increasing mileage slowly—no more than 20% per week (an increase of 5miles a week seems to be fine for most people), with your long run being no more than 25% of your weekly mileage. I recommend incorporating down weeks every 2 to 3 weeks to allow recovery and enhance the benefits of all your hard training. For example, once you hit 30 miles, you might run that for 2 weeks, but then go back to 25 or even 20 for a week. You would then go up to 35 for 2 weeks. Please note that under special circumstances, you may choose to run a very long effort before your marathon (18-20 miles). Since you are new to marathon, this effort should be treated like a race effort for preparation and recovery.

7 months gives you lots of time to prepare, but you will want to have specific hard efforts and target races to make sure your training is on track and to give you some focus. The ultimate guru on running is Dr. Jack Daniels and I highly recommend using his book as a reference for determining paces for you various workout types.

Quick Tip:

Consumption of food with 30 minutes of completing an event or hard effort decreases the amount of time to recover. By consuming carbohydrates or a mixture of lean protein and carbs, you maximize the uptake of glycogen stores and reduce recovery time from an average of 72 hours to 24 hours. Why is this important? Depleted glycogen stores (or stored sugar) can lead to muscle breakdown and increases the risk of injury. (from Jackie Berning, PhD and Nutritional Consultant to the Denver Broncos)

Keep those questions coming!! Email Jen Toomey at jen@toomeysports.com.

“Ask the Running Expert”

Published
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Tim Short
on October 30, 2008
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Here is our first installment of “Ask the Running Expert”. If you have a question you would like Jen Toomey to answer, send her a email at jen@toomeysports.com.

Question: I am currently running one 10 mile run and four 5 mile run’s per week. I plan on gradually increasing my 10 mile run to a 20 mile run, over the next two months. I was not planning on changing my 4 support runs. My question is: What are your thoughts on this plan, and do you have any recommendations?

Answer: Congratulations on your commitment to running. The long runs are very important to your overall aerobic development and also to prepare your body to use glycogen and fat stores while you run. This is especially important if you are training for a marathon. Typically, your long run should be no more that 25% of your weekly mileage and no longer than 2 hours. Running more than this breaks down your body and significantly increases your risk for injury.

The runs in between your long run help strengthen your bones and muscles.. The number one problem I see with training for a long race is that the athlete develops a minor to serious injury while training for that race. Often times athletes don’t step on that starting line 100% healthy. If you are a new to training or new to training distance, I would not recommend that you start running 50% of your weekly mileage on one day. There are psychological benefits to running that 20 miles but unless your are running that distance in around 2 hours, the risk of injury far outweighs the benefits of going that long.

A good strategy to help you get fit for your race is to 1) increases the intensity of one of your runs, even adding in interval training. This really helps your become a more efficient runner. 2) For the time being keep the total time of your long run the same, but increase the effort level for the last 30 minutes. 3) Pick two non-consecutive weeks to run long runs. For example, if you are racing a marathon, 6 weeks and 4 week before plan on running 2 hours. 4) add in an injury prevention program.

 

“Ask the Running Expert”

Published
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Tim Short
on October 23, 2008
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“Ask the Running Expert” is a new addition to the Wicked web site that will debut next Thursday. The post will appear weekly on the front page of the web site and will give Wicked runners a chance to ask those burning questions that have been bugging them for so long. I’m sure we all have a question or two that we would like to be answered and may not know who to ask or where to find the answer. I know I do. 

I’m happy to announce that our very own Jen Toomey will be answering your questions. Each week Jen will pick out questions sent in by members of Wicked. Then check in on Thursday to see if your question was picked! Even if your question wasn’t picked there might be a question that was answered that could help you and your running.
 
Please send all questions to Jen Toomey at jen@toomeysports.com. I hope everyone enjoys this new addition to the Wicked web site. Go Wicked!!

Salem Witch City 5k

Published
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Tim Short
on October 21, 2008
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With so many Wicked runners out and about this weekend it was hard to keep track of everyone. But thanks to new member Daniel Barrett we have results and some photos from the always popular Salem Witch City 5k.

Daniel Barrett and Gail Gordon Running their first race as Wicked Running Club Members

 There were some great performances as well. Jason Barnes was the over all winner of the race with a time of 16:50. Annie Rose Willis came in 1st Female Overall and Gail Gordon came in 2nd Female Age Group 30-39. James Deluca also came in with a strong run and placed 2nd in the Male age group 20-29. And our very own web master Aaron Toleos was spotted racing to the finish with a great time of 20:09. Oh and Dan Barrett had a PR!! Great job everyone!

 

 

 

 

 

Peter Raymond looking “Wicked” good, wearing a Frosty Four shirt and a Patriots hat

 1 Jason Barnes          8   1/45   M4049 45 M SALEM         MA 16:50  5:25

6 James Deluca          453   2/35   M1929 25 M BEVERLY  MA 18:59 6:07

12 Annie Rose Willis    494   1/73   F1929 28 F DANVERS  MA 19:49 6:23

34 Daniel Barrett        75   9/45   M4049 46 M LYNN     MA 21:49 7:02

35 Gail Gordon          371   2/100  F3039 37 F LYNN     MA 21:54 7:03

87 Sharon Tassel        40  13/100  F3039 38 F NAHANT  MA  24:50  8:00

88 Maria Ramirez       316  14/100  F3039 39 F SALEM   MA  24:50  8:00

135 Kenneth Hewson      297  29/45   M4049 40 M BEVERLY  MA 26:43 8:36

149 Peter Raymond       465  32/45   M4049 47 M SALEM    MA 27:09 8:45

199 Shari Hewson        296  19/48   F4049 46 F BEVERLY  MA 28:36 9:13

221 Michele Campbell    260  45/100  F3039 36 F SALEM    MA 29:18 9:26

419 Trisha Pini         356 100/100  F3039 39 F SALEM    MA 51:57 16:44

 

Wicked in the Salem Evening News

Published
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Tim Short
on October 17, 2008
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We all know how great the members of Wicked are, but have you heard of their latest accomplishments? Well if not check out page two of the 10/17/2008 edition of the Salem Evening News to see our very own Beth O’ Grady & John Bosse being mentioned for their great performances and good deeds.  If you can’t seem to find a news paper just continue reading and good luck to everyone racing this weekend!

Baltimore Beth

Beth O’Grady, one of the driving forces behind the Salem Boys & Girls Club, just can’t stop running.

She was in Baltimore last weekend where she ran a marathon in four hours, 13 minutes — a personal best. That was a good time considering it was a hilly course.

Legal loss

Salem’s John Bosse is heading west to become Berkshire County’s newest assistant district attorney.

The 1998 Salem High grad has been working in the city’s legal department for the last four years, starting as an intern before being promoted to full-time work two years ago.

“It’s been wonderful, thanks in large part to (City Solicitor) Beth Rennard. She’s been my mentor as a young attorney,” said Bosse, 29, whose mother, Linda Bosse, is a Salem High teacher.

His last day at City Hall is today, but he plans to make plenty of visits back home as a member of Salem’s Wicked Running Club.

By the way, two weeks ago, he finished the Wicked Half Marathon in a time of 1:43:07

Wicked invades Chicago

Published
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Tim Short
on October 10, 2008
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Update on the Wicked happenings in Chicago.

There are just a few hours to go before a small army of Wicked runners take to the streets and neighborhoods of Chicago. We’ve all done a liitle sight seeing and have been to the expo to collect our race numbers. Now it’s time for the classic pre race dinner, pasta!! Next update will have pictures of the pasta dinner.

Great job to all who are running this weekend. There have been some great performances!